Take the gracefulness of ballet, the strength of Pilates, the intensity of a cardio session, and you’ll have a pretty good idea of barre. This dynamic and innovative fitness trend has gained popularity with athletes looking for a little bit of variety, as it offers a challenging and rewarding workout. Whether you’re a curious beginner or an experienced fitness enthusiast, barre offers something new to your exercise routine that will help with flexibility, strength, and aerobic endurance.
Typically done at a ballet barre—the horizontal handrail you see in dance studios—this workout incorporates movements from not only ballet but also, to some extent, Pilates and yoga. During a barre workout, you use the barre for support as you perform small, isometric movements and holding positions that target and tone specific muscle groups, particularly in the legs, glutes, and core.
Because barre workouts require you to hold a position for an extended period of time, it’s great for increasing muscular endurance. Additionally, as you move through the positions, you’ll find you have to stretch and lengthen your muscles, which improves your flexibility and range of motion, as well as your balance and coordination, all of which sets you up for reduced risk of injury with other physical activities.
Barre actually was created as a rehabilitative practice in the 1950s. German-born dancer Lotte Berk, while recovering from a back injury, combined her ballet background with her recovery therapy, and started teaching this method to other dancers, many of whom were interested in improving their technique and avoiding injury themselves.
As Berk’s teachings grew in popularity, other dancers started adopting and adapting her exercises. It entered the mainstream fitness scene in the ’70s thanks to the influence of Lydia Bach, an American who learned barre from Berk herself and bought a partial share in rights to the technique.
Barre has evolved in the years since then and today, classes vary in the specific dance techniques involved and the muscle groups they emphasize. Despite these differences among barre classes, the basic concept remains consistent: Use a ballet barre for support while working the muscles of the core and lower body. Although a barre class will teach traditional ballet moves, it’s not necessary for somebody who is trying the workout to have any prior dance experience, making it much more accessible to athletes of all backgrounds, many of whom appreciate the way the moves are low impact but still challenging.
If you’ve never tried barre before and want to get a better sense of it before you sign up for a class, there are a few basic moves you can try at home using a chair or a counter for support instead of a ballet barre:
Plie Squat
Begin with your feet slightly farther apart than hip width, toes pointed outward at a 180-degree angle. Hold the chair or counter with both hands in front of you for support as you bend your knees and lower yourself into a squat. Your knees should be tracking over your toes and your back should be straight as you go down. Squat as deeply as you can and hold for 15–20 seconds. Rise back to your starting position and repeat for approximately 10 reps.
Lunge Pulse
Begin with your feet together and the chair or counter at your side for support. Step forward with one foot and lower yourself into a lunge position until the forward leg is at a 90-degree angle and your back leg’s knee is touching the ground. With your weight placed on your front heel and your back toe, pulse yourself up and down, holding your body as steady as possible. Pulse for 10 reps. Raise yourself back to your starting position and lunge with the opposite leg. Repeat.
Arabesque Leg Lift
Begin by facing the chair or counter and gripping it with both hands for support. Your feet should be shoulder width apart, toes pointed in front of you toward the chair or counter. Slowly and deliberately lift one leg behind you, maintaining a straight knee as you do so. Bring the leg up as far as you can while keeping good form. Hold for 15–20 seconds. Lower your leg to your starting position and repeat with the opposite leg. Complete 10 reps on each leg.
